Are Onions Keto-Friendly?

Are Onions Keto-Friendly?

No kitchen in the world doesn't know onions. They can be eaten raw, or better yet, mixed in your meal. They add excellent flavor to almost any dishes. From stews to soups, from salads to salsas, onions are a staple. 

Vegetables are generally low in calories and are rich in vitamins, minerals, and other essential nutrients. But not all vegetables are keto-approved.

Some veggies are high in carbs, which is something you do not want when you're in a low-carb diet. 

So the question right now is: are onions keto-approved?

Health Benefits of Onions

Before we even talk about how keto-friendly onions are, let’s first consider if they’re even worth to be part of your diet.

  • Onions are low in calories and rich in vitamin C and calcium

Those who follow a strict low-calorie diet will love onions! Half a cup of onions (100 g) carries only 40 calories and a healthy dose of vitamins, minerals, and fiber. 

Onions are also high in ascorbic acid (vitamin C), a nutrient essential for regulating the immune system, enhances collagen production, repairs tissues, and improves iron absorption. 

Vitamin C is also a powerful antioxidant in the body. It protects the system from free radicals. 

And because onions are a good source of calcium, they can boost bone density and promote healthy bones. 

  • Onions can improve your metabolism

Rich in B vitamins (folate and pyridoxine), onions play a significant role in red blood cell production, metabolism, and nerve function. 

  • Helps control blood sugar levels

People with diabetes have more reasons to love onions. Consuming them can help regulate blood sugar. 

A study conducted by Environmental Health Insights revealed that those who eat fresh red onion reduced the spike of blood sugar levels by about 40 mg/dl after 4 hours. 

The study concluded that onions have hypoglycemic effects that could be helpful in the management of type 1 and type 2 diabetic patients. 

  • Onions have powerful antibacterial properties

A study by the Journal of Food and Drug Analysis has revealed that onions can fight dangerous bacteria, such as E. Coli and S. Aureus.

Quercetin, which can be found in onions, is a flavonoid, which is widely used for medicinal purposes. 

According to the study, quercetin, along with other flavonoids and antioxidants in onions, battle dangerous bacteria.

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Are Onions Keto-Friendly?


Onions should be part of anyone's diet, given their impressive benefits to the body. 

But if you're following a ketogenic lifestyle, you might want to take a step back and examine whether onions are keto-friendly or not. 

Remember, just because something is healthy doesn't necessarily mean they are keto-approved. Most vegetables and fruits offer as many benefits as onions, but not all of them are okay for a keto-er. 

So, are onions be part of your keto diet?

Keto dieters can consume 30g of carbs per day and still stay in ketosis, so consuming a minimal amount of onion should be okay.

The typical red onion carries 7.3g of net carbs, 40 calories, and 0.1g of fat per 100g serving. 

Remember, there are different types of onions, each has its own macronutrients. 

Yellow onions, for example, have 7.9g of carbs and 132 calories per 100g serving. Shallots of the same serving amount carry 16.8g of carbs and 72 calories. 

Half a cup of sweet onions, on the other hand, is loaded with 7.6g of carbs and 32 calories. 

The best type of onion to use is scallions. They carry only 4.4g of net carbs and 32 calories per 100g serving.

Best Ways to Enjoy Onion​

Onions are not just for adding flavor to your dishes. They also make for a great snack! 

How about making crunchy, low-carb onion rings? Check out this recipe by Melissa Sevigny.

Keto Stuffed Onion Bombs are also a sumptuous snack to fill your tummy up without the fear of messing up your ketosis.

Final Takeaway

Onions are keto-friendly but should be taken moderately. It's not only the portion we're talking about but also the kind of onion you use. Use low-carb onions like scallions or red onions and avoid high-carb onions such as shallots.

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About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.